It is a 9 week program, that gradually takes you to running for 30 minutes or 5 kilometers. It starts with intervals of 60 seconds running and 90 seconds walking. In the begin and end you walk for 5 minutes to warm up. You are supposed to run 3 times a week with a resting day in between.

Can I do it?

Generally the program is designed, so that everyone can start it. If you absolutely can’t run for 60 seconds, not even in very slow speed, just start walking 3 times a week! This is what I did in the beginning, until I felt strong enough to run!

I personally use Robert Ullrey’s podcasts, which guide you from week to week. His supportive voice tells you exactly when to slow down and when to run. Using free available music it is available as a podcast or as mp3.

General motivational tips

Get out running first thing in the morning of your supposed running day. You should not shower or brush teeth, just fall out of your bed into your running shoes and RUN. If you don’t have time to think about why you should go outside run, you’ll be suprised when you find yourself out there running 🙂